After all of my trainings I think about only one thing - need some proteins. I try to prevent the loss of muscle mass. The fastest source is low fat quark, I guess. All you have to do is just put it out of the fridge and you can eat it immediately. The next choice is eggwhite omelette, but preparation takes more time. If you are tired of no-flavored quarks I have a great recipe for you. What about protein mini cheesecake? Perfect meal after sport performance. The preparation maybe takes 5 min + 30 min baking, but be sure that the waiting pays off. Don't think it's some super sweet goodness. There is no sugar in this cheesecake, because we are concerned about proteins, don't we? On the top you can put for ex. greek yoghurt with maple syrup and nuts or some fruit.